Bench Press PB

Following on from Squat and Deadlift PB tests this week, thought I'd do my least favourite and weakest strength test - the Bench Press.

For a lot of guys, the bench press and dumbbell biceps curls are the main exercises. Big arms and chest are the macho things to work. For me, they are unnecessary for what I want to achieve so it's rare that I do them.

Started off with 3k on the rower 1:56 pace at r18.

Bench
10 x 60kg
4 x 80kg
1 x 90kg
1 x 100kg
1 x 110kg
1 x 120kg PB (recent - once did 140kg at 18yrs old)

1500m 1:46.5 r20
1000m 1:44.7 r20
1000m 1:54.7 r20 strapless and df83

I'm pleased with 120kg for now. I won't be training it much so I don't expect it to improve much. The squats, deadlifts and power cleans are the main exercises that will help me on the indoor rower. I'd like to get to 250kg for squat and deadlift this year and 120kg power clean.

Bench Press PB (recent years) and other bits

Have had two 'rest days' due to going to Hull for the annual Lawns Caravan Exhibition.

Had a useful trip and enjoyed meeting friends, ex colleagues and the like but am totally shattered. Was a 4am start on Tuesday and a 1am bed time (inebriated after a meal out) and then more caravans and lodges to inspect and people to touch base with until mid afternoon then a 310 mile treck back home last night.

The meal - had scallops then fillet steak and then fondant - yum yum. They didn't give us steak knives, but when it came out I could see why - it sliced with a normal knife like butter would! Bearnaise sauce to top it off

Anyway, tonight:

4k - 1:53.8 - r25 (had set 10k, had enough of that!)

1k - 1:52.6 - r23 pre weights 'wu', a few power strokes thrown in here and there.

Bench Press
2 x 10 x 60kg
2 x 4 x 80kg
better go find a spotter.....
1 x 100kg
1 x 110kg (recent years PB)
115kg - fail!

Power Cleans
10 x 1 x 80kg
5 x 1 x 100kg (easier this time, better balance and technique but still knackering!)

Straight Leg Deadlifts
2 x 10 x 80kg

Bentover BB Row
2 x 10 x 60kg

stretching - 10 mins
5 mins bike